Nutrient Comparison: Boiled Red Kidney Beans VS Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Yam:
- 7 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9 and 3.7 times more Vitamin K than Yam.
- While 7 oz of Raw Yam contain 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.3 times more Vitamin C and 11.7 times more Vitamin E than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Yam provide similar amounts of Vitamin B3 per seven ounces.
- 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- 7 ounces of Yam have insufficient amounts of Vitamin K
- Both Boiled Red Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Yam:
- 7 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 1.4 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Selenium and 4.5 times more Zinc than Yam.
- While 7 oz of Raw Yam contain 2 times more Potassium than Boiled Red Kidney Beans.
- 7 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled Red Kidney Beans have 14 times more Omega 3, 1.8 times more Fiber and 5.7 times more Protein than Yam.
- Both Boiled Red Kidney Beans and Yam offer comparable quantities of Energy and Carbohydrate per seven ounces.
- 7 ounces of Yam provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.